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WOD for September 1, 2012

August 31, 2012 in Mobility, WOD by admin

10min: Goal Work Helen 3 RFT: 400m Run 21 KBS (24kg/16kg) 12 Pullups     Mob: Partner Shoulder Internal Rotation

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WOD for August 31, 2012

August 31, 2012 in Mobility, WOD by admin

3 Hang Squat Cleans + 1 Push Jerk 7X1: heaviest possible, rest 60 sec. 400m Run 40 HR Pushups 30(steps) Single Arm (15l/15r) KB OH Walking Lunges (24/16kg) 20 Power
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WOD for August 30, 2012

August 29, 2012 in Mobility, WOD by admin

12 min Goal Work 10 Rounds of any (or any combination) of: Run 400 meters OR Row 500 meters OR Bike 1000 meters Rest 2 Minutes b/w Rounds!! Mob: Int hip rotation rolling

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WOD for August 29, 2012

August 28, 2012 in Mobility, WOD by admin

15min: Split Jerk practice. 1a) 3XME UB Ring Dips – rest 30 sec. 1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec. 1c) 3X5 Press in
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WOD for August 28, 2012

August 27, 2012 in Mobility, WOD by admin

Back Squats @ 100% of 3RM 5X2,2,2,1,1 Rest 2 minutes Every 90 seconds for 15 minutes (10 total rounds): 21 Double-Unders 7 Pullups 3 Ground to Overhead Notes: The goal
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